Endurance Strength training / top 10 double pole tips

There is no question that xc skiing has more power involved than in the past. XC Skiing is a power/ endurance sport. All the top athletes are strength training 2-3 times per week.

I believe endurance strength is the best bang for the buck. (best use of time) Yes, power strength is used to increase max power, which many coaches do use with elite athletes but that cycle of power strength is relatively short compared to the time spent on endurance strength.

I use the same strength routine for 4 weeks then mix it up to provide variety.

Here is a simple yet effective strength session:

1 hour Endurance strength session (you will need a bar with weight and dumb bells- that is it)

45 seconds on

15 seconds rest between each exercise (I use time rather than reps) (use the same weight for each exercise) Move from one exercise to the next.

core is engaged to protect spine and allow force to be applied to the snow

hips and hands come down together and up together

Note: double pole is now 50% legs and 50% upper body (lat muscles (Latissimi dorsi) are the big muscles in the back we want to engage for a strong double pole)

Start standing tall with good posture

Watch some current world cup videos and have fun improving your double pole technique. Double pole is also used in one skate and two skate (V2 and V1).

Have Fun,

Glenn Bond is an elite skier and coach. He hosts Glenn Bond XC SKI CAMPS www.glennbond.com across Canada and provides personal coaching. He has 30 years experience in xc ski racing and raced at the international level. He has worked at the Olympics and World Cup with Atomic Race Services.